Comparing Nutrients in 14 ounces UV Exposed White Mushroom VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	UV Exposed White Mushroom	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3% 87.3kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.95% 13g	73.5% 96g	130g per day for Men 19-50 years
Sugars	11% 7.86g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.93% 0.67g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	116% 44g	38g per day for Men 19-50 years
Protein	22% 12.3g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.26% 8.33mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	692% 4152IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed White Mushroom	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	807% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25% 2mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	364% 8.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.8% 341mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	37% 1262mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.9% 367g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of UV Exposed White Mushroom vs Roasted Sunflower Seeds:

• Raw White Mushroom Exposed to UV has 1.6 times more Vitamin B2, 1.5 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 2 times more Vitamin B3, 4.7 times more Vitamin B5, 7.7 times more Vitamin B6, 13.9 times more Vitamin B9, 2610 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for UV Exposed White Mushroom vs Roasted Sunflower Seeds:

• Raw White Mushroom Exposed to UV has 77 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, 5.8 times more Copper, 7.6 times more Iron, 14.3 times more Magnesium, 44.9 times more Manganese, 13.4 times more Phosphorus, 2.7 times more Potassium, 8.5 times more Selenium and 10.2 times more Zinc than Raw White Mushroom Exposed to UV.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 26.5 times more Energy, 146.5 times more Fat, 104.4 times more Saturated Fat, more Omega 3, 204.9 times more Omega 6, 7.4 times more Carbohydrate, 1.4 times more Sugars, 11.1 times more Fiber and 6.3 times more Protein than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.